2 Rounds of:
200m Run
10 Push Press w/light weight
30 Plate Jumps
SKILL WORK (10 Min)
Strict HSPU
*Try to accumulate 10 - 25 reps
MOVE STEADY (20 Min)
4 Rounds
1:00 Bike for Calories (or any machine)
1:00 Burpees
1:00 Wallballs
2:00 Rest
FOR COMPLETION (10 Min)
1:00 Each Side 90 Degree "Door Frame Chest Stretch"
1:00 Each Side, Side Plank
1:00 High Plank
1:00 Low Plank
NOTE:
Try to avoid stacking a bunch of mats under your head shortening the ROM. Stick to controlled negatives, and if that doesn't work, either do "Box Pike SHSPU" or strict DB shoulder presses. Don't go crazy on volume, there are kipping HSPU coming tomorrow.